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Monday 09:00 - 15:00 Tuesday 09:00 - 17:00 Wednesday 09:00 - 15:00 Thursday 09:00 - 17:00 Friday 09:00 - 17:00 Saturday 09:00 - 00:00

Inner Strength Health and Wellness

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Klerksdorp
Inner Strength Health and Wellness

regarded as a independent registered counsellor and Diabetes Educator with solid people skills

28/11/2025

🍫Chocolate Squares🍫
💙Diabetic Friendly💙
Recipe yields: 48 squares
Serving size: 2 squares

- 75ml fructose (60g)
- 250ml cake flour (120g)
- 250ml oatmeal (90g)
- 125ml desiccated coconut (40g)
- 25ml cocoa powder (10g)
- 75ml oat bran (55g)
- 2ml baking soda
- 5ml baking powder
- 100ml soft margarine (90g)
- 1 large egg, beaten
- 5ml vanilla essence

1. Mix the dry ingredients and rub the margarine into the mixture until combined.
2. Beat the egg and essence together and stir into the dry ingredients to form a moist mixture.
3. Press the mixture into a greased springform pan.
4. Bake in a preheated oven at 180 °C for 20-25 minutes until cooked. Cut into 48 squares while the cake is still warm. Allow to cool in the pan before removing.

Note: Store the squares in an airtight container or freeze in convenient quantities if desired.

2 cake squares = 1/2 starch + 1 fat
Glycemic Index: low (52)
Glycemic load: 5

Nutrient analysis per serving:
Energy: 396KJ
CHO: 10.0g
Protein: 1.6g
Fat: 5.1g
CFA: 1.1g
POF: 1.9g
Chol: 9.6mg
Fiber: 1.1g

24/11/2025

Contact details 🌿⬇️

24/11/2025

𝘿𝙞𝙖𝙗𝙚𝙩𝙞𝙘𝙨 - 𝙂𝙀𝙏 𝙔𝙊𝙐𝙍 𝙁𝙍𝙀𝙀 𝙃𝙗𝘼1𝘾 𝙏𝙀𝙎𝙏 💥

💥 𝙊𝙉𝙇𝙔 45 𝙏𝙀𝙎𝙏 𝘼𝙑𝘼𝙄𝙇𝘼𝘽𝙇𝙀.

Schedule your appointment today

Riana Jansen van Rensburg
ASCHP REG NR: WC/6036

064 544 3104

17/11/2025

🌀Diabetes education is important because it gives us the knowledge and skills to manage a lifelong condition confidently and safely. 🌀
Here are the key 🔑 reasons:

1. Prevents Serious Complications:🩺

Good education helps people understand how blood sugar works and how daily decisions affect it. This reduces the risk of:
1. • Vision loss👀
2. • Kidney disease🫘
3. • Nerve damage😬
4. • Heart disease🫀
5. • Foot ulcers and amputations👣

3. Empowers People to Take Control:💪

Diabetes can feel overwhelming. Education makes it less scary by giving people practical tools like:
• How to read food labels🧾
• How to count carbs🧮
• How to handle high/low sugar⬆️⬇️
• When to adjust meals🌮 or activity🏃🏻‍♂️
• How to monitor properly👩🏻‍💻

4. Helps With Emotional Wellbeing💫

Diabetes burnout is real. Education supports people’s mental health by:
• Building confidence🕺
• Reducing fear and anxiety🫣
• Connecting them to support groups and resources🫂

5. Saves Money💸 and Reduces Hospital🏥 Visits:

People who understand their diabetes have fewer emergencies🆘, fewer medication💊 errors, and fewer complications — which all lead to lower healthcare costs.

6. Keeps Families👫🏽 Involved and Safe:

If a person has a low, their partner, child, or friend knowing what to do can save their life. Education extends to the whole support system.📚

7. Helps People Live a Normal, Active Life:✅

With proper knowledge, people with diabetes can:
• Exercise safely 🏋🏼
• Travel confidently✈️
• Eat out without fear🍽️
• Plan pregnancies🤰🏼
• Manage work and school easily👨🏽‍💻

17/11/2025

Rest matters😴 — poor sleep can raise blood🩸 sugar levels. Aim for 7–8 hours tonight.

16/11/2025

🎉 𝙀𝙓𝘾𝙄𝙏𝙄𝙉𝙂 𝙉𝙀𝙒𝙎!

Inner Strength Health and Wellness 𝙞𝙨 𝙈𝙊𝙑𝙄𝙉𝙂!

𝙂𝙚𝙩 𝙧𝙚𝙖𝙙𝙮 𝙛𝙤𝙧 𝙖 𝙛𝙧𝙚𝙨𝙝 𝙨𝙩𝙖𝙧𝙩!

𝙄𝙣𝙣𝙚𝙧𝙎𝙩𝙧𝙚𝙣𝙜𝙩𝙝 𝙃𝙚𝙖𝙡𝙩𝙝 𝙖𝙣𝙙 𝙒𝙚𝙡𝙡𝙣𝙚𝙨𝙨 𝙞𝙨 𝙚𝙭𝙘𝙞𝙩𝙚𝙙 𝙩𝙤 𝙖𝙣𝙣𝙤𝙪𝙣𝙘𝙚 𝙩𝙝𝙖𝙩 𝙬𝙚 𝙖𝙧𝙚 𝙢𝙤𝙫𝙞𝙣𝙜 𝙩𝙤 𝙖 𝙉𝙀𝙒 𝙇𝙊𝘾𝘼𝙏𝙄𝙊𝙉 𝙨𝙩𝙖𝙧𝙩𝙞𝙣𝙜, 💥

1 𝘿𝙀𝘾𝙀𝙈𝘽𝙀𝙍 2025!

𝙒𝙚 𝙡𝙤𝙤𝙠 𝙛𝙤𝙧𝙬𝙖𝙧𝙙 𝙩𝙤 𝙬𝙚𝙡𝙘𝙤𝙢𝙞𝙣𝙜 𝙮𝙤𝙪 𝙩𝙤 𝙤𝙪𝙧 𝙣𝙚𝙬 𝙨𝙥𝙖𝙘𝙚, 𝙘𝙤𝙣𝙩𝙞𝙣𝙪𝙞𝙣𝙜 𝙤𝙪𝙧 𝙢𝙞𝙨𝙨𝙞𝙤𝙣 𝙤𝙛 𝙎𝙪𝙥𝙥𝙤𝙧𝙩𝙞𝙣𝙜 𝙍𝙚𝙘𝙤𝙫𝙚𝙧𝙮. 𝙍𝙚𝙨𝙩𝙤𝙧𝙞𝙣𝙜 𝘽𝙖𝙡𝙖𝙣𝙘𝙚.

📍 New Location Details

Address: 11 Trevor Street, Wilkoppies (Inside Wilkoppies Medical Centre)

👤 Contact and Practitioner Info
Riana Jansen van Rensbur, ASCHP Registered Wellness Counsellor

Reg. WC24036

Phone: 064 544 3104

📧 Email: innerstrength.health.wellness@gmail.com

www.innerstrength.web.za

13/11/2025

Natural ingredients now in capsule form 🌿

● Our extensive range available online

innerstrength.web.za/shop

For mor info.

064 544 3104

13/11/2025

𝗪𝗵𝗲𝗻 𝗳𝗮𝗰𝗲𝗱 𝘄𝗶𝘁𝗵 𝗮𝗻 𝘂𝗻𝗲𝘅𝗽𝗲𝗰𝘁𝗲𝗱 𝗱𝗶𝗮𝗴𝗻𝗼𝘀𝗶𝘀 𝗼𝗳 𝗮𝗻 𝗶𝗹𝗹𝗻𝗲𝘀𝘀 𝗼𝗿 𝗰𝗼𝗻𝗱𝗶𝘁𝗶𝗼𝗻 𝘆𝗼𝘂 𝘄𝗲𝗿𝗲𝗻'𝘁 𝗮𝘄𝗮𝗿𝗲 𝗼𝗳, 𝗶𝘁'𝘀 𝗻𝗮𝘁𝘂𝗿𝗮𝗹 𝘁𝗼 𝗵𝗮𝘃𝗲 𝗻𝘂𝗺𝗲𝗿𝗼𝘂𝘀 𝗾𝘂𝗲𝘀𝘁𝗶𝗼𝗻𝘀, 𝗰𝗼𝗻𝗰𝗲𝗿𝗻𝘀, 𝗮𝗻𝗱 𝘁𝗵𝗼𝘂𝗴𝗵𝘁𝘀. Inner Strength Health and Wellness 𝗶𝘀 𝘁𝗵𝗲 𝘀𝘂𝗽𝗽𝗼𝗿𝘁𝗶𝘃𝗲 𝗽𝗮𝗿𝘁𝗻𝗲𝗿 𝘆𝗼𝘂 𝗻𝗲𝗲𝗱 𝘁𝗼 𝗻𝗮𝘃𝗶𝗴𝗮𝘁𝗲 𝗮𝗻𝗱 𝘂𝗻𝗱𝗲𝗿𝘀𝘁𝗮𝗻𝗱 𝘁𝗵𝗶𝘀 𝗻𝗲𝘄 𝗰𝗵𝗮𝗽𝘁𝗲𝗿 𝗶𝗻 𝘆𝗼𝘂𝗿 𝗹𝗶𝗳𝗲.

𝗪𝗲 𝗵𝗮𝘃𝗲 𝗰𝗼𝗻𝗻𝗲𝗰𝘁𝗶𝗼𝗻𝘀 𝘄𝗶𝘁𝗵 𝗮𝗹𝗹 𝗺𝗲𝗱𝗶𝗰𝗮𝗹 𝗮𝗶𝗱𝘀 𝗮𝗻𝗱 𝗮𝗿𝗲 𝘄𝗲𝗹𝗹-𝗲𝗾𝘂𝗶𝗽𝗽𝗲𝗱 𝘁𝗼 𝗽𝗿𝗼𝘃𝗶𝗱𝗲 𝘆𝗼𝘂 𝘄𝗶𝘁𝗵 𝗲𝘅𝗽𝗲𝗿𝘁 𝗮𝗱𝘃𝗶𝗰𝗲 𝗮𝗻𝗱 𝘁𝗮𝗶𝗹𝗼𝗿𝗲𝗱 𝘀𝗼𝗹𝘂𝘁𝗶𝗼𝗻𝘀.

We offer : ⬇️
● Diabetes Education
● HIV Education
● General.Healt Education

Book your appointment
Riana Jansen van Rensburg

064 544 3104

12/11/2025

November, being Diabetes Awareness Month, our focus will be on Diabetes, and the holistic medicines available to assist in managing this condition.🌿

𝙒𝙚𝙡𝙡𝙣𝙚𝙨𝙨 𝙥𝙧𝙤𝙙𝙪𝙘𝙩𝙨 𝙛𝙤𝙧 𝘿𝙞𝙖𝙗𝙚𝙩𝙞𝙘𝙨🌿

Cinnamon

Key benefit: 👉Improves insulin sensitivity and helps lower blood sugar.

👉May reduce fasting glucose levels.

👉Can help the body use insulin more effectively.

👉Might lower total cholesterol and triglycerides, improving heart health — important for diabetics.
🩸 Best taken with meals or as part of a daily routine to help with post-meal glucose spikes.

Contact today!

064 544 3104

Shop Online

🌐 www.innerstrengthweb.za

08/11/2025

🎂Carrot Cake🎂
🌀Diabetes Friendly🌀
Recipe yields: 20 pieces
Serving size: 1 piece

- 200ml cake flour (100g)
- 200ml whole wheat flour (100g)
- 100ml oat bran (70g)
- 10ml baking powder
- 5ml baking soda
- 10ml ground cinnamon
- 5ml mixed spices
- Pinch of cloves
- 2ml salt
- 500ml finely grated carrots (175g)
- 100ml raisins (60g)
- 150ml grated, fresh pineapple (125g)
- 50ml chopped pecan nuts (20g)
- 2 large eggs, beaten
- 50ml canola oil
- 175ml unflavoured low-fat yoghurt
- 5ml vanilla essence
- 1.5ml stevia sweetener powder OR 4-5 drops liquid sweetener (replaces 62.5ml sugar)

Cottage cheese garnish:
- 5ml gelatin powder
- 25ml apple juice
- 125g smooth, fat-free cottage cheese
- Pinch of stevia sweetener powder OR 4-5 drops liquid sweetener (replaces 62.5ml sugar)
- 2ml vanilla essence

1. Mix the dry ingredients in a large mixing bowl.
2. Mix the carrots, raisins, pineapple, nuts, eggs, oil, yoghurt, flavouring and sweetener. Stir the carrot mixture into the dry ingredients and add a little more milk if necessary to form a soft, sticky dough.
3. Spoon the dough into a greased 160mm x 160mm x 60mm cake pan and smooth out.
4. Bake for 50-60 minutes at 180° C in a preheated oven until risen and cooked. Bake the cake for 5-10 minutes longer if still moist after 60 minutes.
5. Turn the cake out onto a wire rack and let cool completely before decorating and serving.

Cottage cheese decoration:
1. Soak the gelatin powder in the apple juice and soften over boiling water or microwave for 20-30 seconds at 100% power.
2. Mix the melted gelatin with the cottage cheese, sweetener and flavouring. Cook the cottage cheese mixture until it starts to thicken. Stir the cottage cheese mixture and spread on the cooled carrot cake.
3. Cover and refrigerate the carrot cake until serving.

1 piece of cake = 1 starch + 1 fat
Glycemic index: intermediate (61)
Glycemic load: 8

Nutrient analysis per serving:
Energy: 459KJ
CHO: 13.9g
Protein: 4.1g
Fat: 3.9g
MOVS: 2.1g
POVS: 1.1g
Chol: 23.5mg
Fiber: 2.1g

08/11/2025

🍛Focus on ✨portion control✨— smaller, balanced meals help stabilise blood sugar.

🌿 Why Portion Control Matters

When you eat too much (even healthy foods), your blood sugar can spike. Portion control helps:
• Keep blood glucose steady after meals
• Prevent overeating and weight gain
• Make insulin or medication dosing more predictable
• Support balanced nutrition

⸻

🍽️ Simple Portion Control Methods

1. The Plate Method (easy visual guide)
Divide your plate like this:
• 🥦 ½ plate: Non-starchy vegetables (broccoli, spinach, cauliflower, peppers, salad)
• 🍗 ¼ plate: Lean protein (chicken, fish, eggs, tofu, lean beef)
• 🍚 ¼ plate: Healthy carbs (brown rice, whole grain bread, sweet potato, lentils)
• 🥛 Add: A small serving of healthy fat (avocado, olive oil, nuts)

✅ Tip: Use a smaller plate (about 9 inches) to naturally reduce portions.

⸻

2. Hand Portion Guide
If you’re not using a plate:
• Carbs: 1 fist = 1 portion
• Protein: Palm of your hand = 1 serving
• Fat: Tip of your thumb = 1 serving
• Veggies: As much as you can hold in both hands

07/11/2025

🩸 Why Test It?
The test is important because:⬇️
It helps people with diabetes manage their blood sugar levels.

It helps reduce the risk of complications.

📅 And How Often?
The recommended frequency for the test is:⬇️
At least every 3 to 6 months for people with diabetes.
Every 3 to 6 months to monitor levels over time.

Address

Radloff Park Shop 5 C/o Williams & Radloff Street
Klerksdorp
2570

Opening Hours

Monday	09:00 - 15:00
Tuesday	09:00 - 17:00
Wednesday	09:00 - 15:00
Thursday	09:00 - 17:00
Friday	09:00 - 17:00
Saturday	09:00 - 00:00

Telephone

+27645443104

Website

https://www.innerstrength.web.za/

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